Kickboxing is quickly becoming one of the most popular forms of exercise today, both for its high-intensity fitness benefits and the fun, social atmosphere of the workouts. However, like any form of physical exercise, it’s crucial to prepare your body beforehand by warming up. To improve your performance throughout your next kickboxing class, memorize these helpful stretches.

3 Stretches to Use Before Kickboxing Class

1. Bent-Knee Hamstring Stretch

If your hamstrings — the muscles that run along the back of the thigh — are tight, the tension will translate to your lower back, which must be agile for a successful round of kickboxing. To stretch these tissues, find a table or a surface of a similar height and place one foot flat on it. Lean forward slightly into the bent leg to feel the muscle elongate.

2. Squatting Adductor Stretch

To perform the kicks in your class routine, you’ll also have to stretch out the inside of your legs. Start by squatting on the floor with your hands on the ground in front of you. Then, slide one leg out to the side, extending the knee. By squatting into this asymmetrical position, you should feel a stretch in the inside thigh of the extended leg. Perform the same stretch with the other leg to balance your flexibility.

3. Core Stretch

With all those high impact punches and kicks, your core will serve as the foundation for the toughest moves, building your ab muscles and taking pressure off your lower back. To prepare, lie on the floor face down with your palms on the floor on either side of your rib cage. Using your arms, lift your torso and look up at the ceiling. From there, twist your torso slowly to the left and right, elongating the abdominal section.

If you’ve used the following stretches and are primed for the ultimate kickboxing workout, head to 914 Training Center of Scarsdale, NY. Whether you’re interested in learning Muay Thai, Ju-Jitsu, or Krav Maga, they can offer expert instruction and dynamic exercises to keep you engaged. For more information on their classes, visit the website or call (914) 437-5353.